April 2025 This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. This spring, I have been studying the ancient wisdom of The Yoga Sutras of Patanjali specifically focusing on the Niyamas, the yogic tools for living skillfully and cultivating happiness. The fourth Niyama reminds me of the importance of Svadhyaya, or self-study. This Sanskrit word can be difficult to pronounce and, often, challenging to practice. However, this practice can deepen our yoga experience and improve our overall sense of wellbeing . At its core, Svadhyaya encourages us to engage in self-reflection and understand ourselves without judgment. This concept enriches both our yoga practice and our daily lives. Understanding Svadhyaya Svadhyaya invites us to look at our thoughts, emotions, and behaviors compassionately. Instead of being critical, we learn to observe our feelings and beliefs with compassion . Research shows that practicing self-compassion can reduce anxiety, stress, and depression. By using non-judgment, we create space for personal growth. This self-awareness allows us to spot harmful patterns without feeling guilty or ashamed. The Role of Non-Judgment in Yoga Practice Non-judgment plays a crucial role during yoga practice. When we focus on physical postures, we may be tempted to compare our abilities to others or criticize ourselves for not achieving a "perfect" pose. As a yoga teacher and practitioner, I see this play out on the yoga mat regularly. Yet, by embracing non-judgment, we can let go of these expectations. This change helps us focus on the present moment and listen to our bodies. This mindset not only benefits our time on the mat but also extends into our daily interactions. Benefits of Non-Judgment Beyond the Mat The influence of Svadhyaya extends far beyond yoga. Practicing non-judgment can transform our interactions with others. For example, by approaching conversations without criticism, we foster healthier relationships. This shift promotes understanding and compassion, creating a more harmonious work and home environment. Studies suggest that supportive relationships can boost happiness levels exponentially. As one researcher told the Harvard Gazette , “Taking care of your body is important, but tending to your relationships is a form of self-care too. That, I think, is the revelation.” Building a Routine of Self-Reflection Incorporating Svadhyaya into your life doesn't require a big plan or to-do list. You can start with simple, intentional moments of reflection. After each yoga session, take five minutes to write in a journal. You can bring your journal to class or keep it in your car to write down anything that came up during practice. Reflect on your feelings, any recurring thoughts, or how your body feels post-practice. Over time, this habit can become a powerful tool for both your yoga journey and mental health. Incorporating Svadhyaya into Daily Life To embrace the spirit of Svadhyaya further, add self-awareness practices outside of yoga. Consider activities like meditation or mindful breathing to deepen your journey. Even a quiet moment in nature can help promote non-judgment. Challenge yourself to simply observe your thoughts and feelings without labeling them. This consistent practice will gradually lean into a mindset that embraces acceptance over judgment. Transformative Growth Through Svadhyaya Embracing Svadhyaya and non-judgment is a journey that can transform both your yoga practice and overall wellbeing. By cultivating self-awareness, you can enhance your ability to show compassion toward yourself and others. This practice can lead to a fulfilling and harmonious life. Remember, the journey matters just as much as the destination. Allow yourself to grow, evolve, and enjoy each step along the way. If you want to explore Svadhyaya further in your yoga practice, join me for the upcoming Spring Reset - Release and Restore Workshop for 50+ on April 25th . During this workshop we integrate self-study with gentle Hatha and Yin Yoga and self-myofascial release using yoga blocks, pressure points and yoga therapy balls . You can learn more about the workshop here .

March 2025 This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Hello, or should I say Hola? By the time this blog posts, my husband and I will be in Costa Rica celebrating our 31st (what!) wedding anniversary. My, how time flies! I will be taking advantage of the sun, surf, and sand after a chilly February in Southern Oregon. I will also practice as much yoga as possible, including myofascial release (MFR) with my travel-friendly Rollit Therapy Massage Balls . Incorporating MFR into your yoga practice is an excellent way to support your fascia and muscles. You may have heard about fascia or read information on this ever-evolving field of study. The amount of information on the body's fascial system is vast. One thing is sure: practicing yoga is excellent for your fascial system! Yoga benefits our fascial system in many ways, including stretching and stimulating the fascia, encouraging circulation hydration, reducing inflammation, and supporting our central nervous system. Once considered passive tissue, the fascia is now seen as a body system and an intricate factor in our overall health. Below are key facts and practices to help you understand this fantastic body system and how to keep it and yourself feeling and moving better.  Key Fascia Facts Fascia is connective tissue surrounding and holding every organ, blood vessel, bone, nerve fiber, and muscle in place. It provides more than an internal structure; the fascia has nerves that make it almost as sensitive as skin. When stressed, it tightens up. Fascia is intrinsically connected to all our body systems. Because of its interrelated nature, releasing one body area can affect the whole body. When your fascia is healthy and hydrated, it's more flexible and stretches more freely with you.   Keys to Healthy Subtle Hydrated Fascia 1. Move. Movement is essential. Regular exercise helps to circulate fluids through the fascia, keeping it lubricated and healthy. 2. Engage in Varied Movement.  Varied movement is essential to tissue hydration. Create variety in your exercise, yoga, and play. Add massage or self-myofascial release as part of your movement practice. 3. Drink plenty of water and eat nutritious whole foods. Include anti-inflammatory foods and water-rich fruits and vegetables in your diet. 4. Rest . Allow your body to rest after exercise so the fascia can rehydrate and repair itself.   Self-Myofascial Release (SMFR)  SMFR is self-practice   of massage or release of tension and tightness in the fascia of the muscles (muscles are about 30% fascia) using your hands or tools such as therapy balls, yoga blocks, and foam rollers. Mindfully stressing the fascial tissues through compression, stretch, and rolling can hydrate tissue, promote blood flow (circulation), reduce inflammation, and reduce muscle tightness.    Keys to practicing Self-Myofascial Release (SMFR) 1. Less  - Less is more: Practice in one area for about 60 to 90 seconds, then move on to another area. A little SMFR each day in different areas of the body is recommended so as not to overwork the tissue in one area. If you are feeling intense sensations, ease up on your approach. 2. Workaround - Work indirectly before working directly. If you experience pain when practicing SMFR, back off. Work around the area rather than directly on the "hot spot," working above, below, or side to side. For a gentler approach, you can use a tennis or wool dryer ball rather than a rubber therapy ball. 3. Breathe - Holding your breath indicates you have applied too much pressure. Breathing slowly and mindfully helps activate the Parasympathetic Nervous System, signaling the body to relax and allowing for a more profound release of muscle and fascia tension. 4.   Move  -   After performing SMFR, it's important to take a few moments to move and re-educate the nervous system about what we want it to release or enable. This movement can be as static as a basic stretch or as dynamic as a simple yoga flow. 5. Avoid  - Understand the difference between pain and healthy discomfort. Areas that are off limits  are bones, bruises, broken skin, varicose veins, fractures, infections, new scars, where you have had joint replacements, cancer sites, osteoporosis sites, or where you have circulatory issues. SMFR may not be appropriate for everyone; consult your doctor if you are unsure if it is right for you .   I would love to hear your thoughts on the fascia and any MFR practices you have found beneficial! If you would like to join me in my upcoming workshop Gentle Yoga with Myofascial Release, please see the information below. In gratitude, Cheri   Gentle Yoga with Myofascial Release Workshop Friday, April 25, 2-3:30pm Ashland Senior Center   Come and experience a rejuvenating workshop with me! We'll explore the therapeutic combination of Gentle Yoga and Self-Myofascial Release, blending mindful Hatha movement with soothing Yin poses. You'll promote flexibility, range of motion, tension release, and overall well-being using yoga props and Rollit Therapy Massage Balls.   This welcoming floor-based workshop for those 50+  is perfect for most, whether you're just starting yoga or have years of experience!   Wear warm, comfortable layers (not too loose), and bring your yoga mat and a water bottle. Please silence or leave your cell phone and smart watches at home.   Join us for just $25! Register online at ashlandoregon.gov/register  or the Senior Center office. Spaces are limited, so secure your spot today!

February 2025 This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Practicing yoga can benefit anyone at any age. However, the benefits to older adults are especially profound. It should come as no surprise that this demographic is one of the fastest-growing populations of yoga practitioners. Current research shows the benefits of yoga for older adults in many areas. If you are practicing yoga regularly, you're on the right track. If it's been a while since you practiced yoga, now is a great time to return.   Remember that all yoga classes are not alike. It's highly recommended that you practice gentle yoga taught by a certified Yoga Alliance instructor with accredited training and experience teaching older adults. If you have any medical conditions, check with your provider before participating in a physical yoga practice.   To learn more, continue reading the 9 Ways Yoga Can Support Our Aging Bodies and Minds, adapted from Johns Hopkins Medicine's "9 Benefits of Yoga".  1. Yoga improves strength, balance, and flexibility. Slow movements and mindful breathing increases blood flow, warms muscles, and lubricates joints. Many yoga poses can build strength and help you maintain or improve your balance.   2. Yoga helps with back pain relief. Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.   If you have back pain or spinal conditions such as bulging or herniated discs, osteopenia, or osteoporosis keep in mind that many common yoga poses should be avoided if you have spinal issues, such as deep forward folds and deep torso twists. Another everyday posture to avoid - prolonged sitting!   3. Yoga can ease arthritis symptoms. Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to  a Johns Hopkins review of 11 recent studies.   4. Yoga benefits heart health. Regular yoga may reduce stress levels and body-wide inflammation, contributing to  healthier hearts.  Yoga can also address several factors contributing to heart disease, including high blood pressure and excess weight.   Individuals with heart conditions should avoid certain yoga breathing practices, particularly those that involve holding the breath or forceful exhalation.   5. Yoga can help you relax and help you sleep better. Research shows  that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall and stay asleep. Restorative yoga and some Yin yoga poses practiced more restoratively can help you improve your sleep. Bolsters area great props to have for both Restorative and Yin practices.   6. Yoga can mean more energy and brighter moods. After getting into a routine of practicing yoga, you may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings.   7. Yoga helps you manage stress.  According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss, and quality sleep.   8. Yoga connects you with a supportive community.  Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions, loneliness is reduced as one is acknowledged as a unique individual, listened to, and participated in creating a personalized yoga plan.   Take the time to find a style of yoga and an accredited teacher that resonates with you. Making an effort to meet other students can be a great step into growing your community.   9. Yoga promotes better self-care.  Numerous studies show yoga's benefits in arthritis, osteopenia, balance issues, oncology, women's health, chronic pain, and other specialties. Make time for a short home yoga practice when you can't make it to class. Even 10 minutes a day of gentle yoga movement and mindful breathing is a great way to practice self-care.     Yoga has been practiced for thousands of years, and it's easy to see why! Now, new research backs up its amazing benefits for both our physical and mental health. These insights illustrate how yoga enhances our overall wellness in meaningful ways. Whether you're practicing from a chair, standing, or in bed, it's all yoga, and each breath is a step toward aging better with yoga! Do you have a favorite style of yoga? If so, let me know. I'd love to hear from you.

January 2025 This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. As we welcome a new year, tradition suggests setting a New Year's Resolution. Often, we make an "I will" or "I won't" statement of self-improvement that drives us to dig deep into our willpower and, sometimes, our wallets to be a better version of ourselves. This declaration is usually to fix whatever we find lacking in ourselves (or what someone else finds lacking in us).   Statistically, about 43% of people abandon their New Year's Resolutions before the end of January, and around 90% abandon their resolutions well before the end of the year. With these odds, it's understandable to question why we continue clinging to these unrealistic, often shame-based traditions.   Perhaps this new year, rather than setting a short-lived resolution, you can try the yogic tradition of practicing a Sankalpa. There are many similar translations of this Sanskrit word, but I like author and yoga teacher Gabrielle Harris's:   San: the truth/that which is true for me. Kalpa: commitment or vow, a vision for your life. Sankalpa: a statement arising from contemplation and meditation that you vow to carry with you until you recognize its truth.   A Sankalpa practice starts from the yogic belief that you are whole, and you are who you need to be to live your heart's desire and life's purpose. Sankalpa differs from the traditional New Year's resolution by honoring your unique and authentic self and cultivating growth instead of trying to release negative patterns or behaviors. Sankalpa is living life less out of habit and more out of intention. As we age, living life habitually can, well, become a habit. As we grow into midlife and beyond, we want to continue embracing joy and purpose.   As we enter the new year, take some time to reflect on what truly resonates with your heart. Perhaps your Sankalpa is to reconnect with your authentic self, recognizing your inherent worth and the joy you deserve. You might focus on personal growth, seeking to develop healthier habits that enhance your overall wellness. Alternatively, your intention could involve creating more space in your life - reassessing where you allocate your time and energy and letting go of commitments that no longer align with your interests or wellbeing.   Ready to embrace the new year as an opportunity to align your intentions with your true desires? Try setting a Sankalpa using the four steps below. Start by aligning your mind, energy, and habits with your deepest desire or higher purpose. Allow yourself months, a year, or more to support your journey.     Setting your Sankalpa   Pause and Listen - Set up a comfortable, quiet space where you can take the time you need to reflect on your thoughts. Surround yourself with candles, crystals, essential oil diffuser , plants, or anything else that helps create a nurturing environment. Choose a good pen or pencil that flows well and feels comfortable in your hand. While a notebook can be an easy and inexpensive choice, a journal with high-quality paper, a hardcover , or a beautiful design might feel more inviting to you. Whatever helps you journal regularly is perfectly fine. Then, allow your thoughts, dreams, and big ideas to flow. If this process feels challenging, start by writing a single word, a quote, or drawing pictures that come to mind. Remember, this practice is about you. Consider your Sankalpa—your intention. Why is it important to you? What steps are needed to bring your intention to fruition?   Positive and Present - Once you have your Sankalpa, start shaping your thoughts into a concise, positive statement using the present tense. Keeping your Sankalpa simple and concise will help you remember it. A Sankalpa isn't a wish or a prayer. It is a vow that you state and practice in the present moment. Your intentions, your heartfelt desire, should be stated in the present tense. For example, instead of saying, "I want to lose weight," your Sankalpa might be, "I choose nourishing foods and activities that support my body's health and overall wellbeing."   Remember and Affirm - Write your Sankalpa down and place it somewhere where you see it regularly. As a gentle reminder, you can also write your Sankalpa on sticky notes and place them anywhere you can see them throughout your day.   Integrate and Practice - Make conscious choices that support your Sankalpa, even in small ways. Tools that you can use to help you are:   Mindfulness : Find time at the beginning of each day to repeat your Sankalpa to yourself; repeating your Sankalpa out loud can be more impactful and help you reinforce the vow you made to yourself.   Meditation : If you meditate, visualize, or repeat your Sankalpa. If you don't meditate, now is a great time to start. Even 5 minutes daily can benefit your mental, emotional, and physical health.   Journaling : Journaling has many benefits for our mental health. Dedicating time to journaling can help you process what is helping or hindering you toward your Sankalpa.   Resources : Find resources that will help you fulfill your Sankalpa. If your intention is to connect more with others, search for local groups, clubs, and classes to connect with people who share your interests.   Instead of viewing your Sankalpa as a goal, embrace it as a journey, a vow to yourself that you are mindfully and graciously moving towards. Let the experience enrich your life. I invite you to share your journey – I would love to hear from you!